The world record time for the Murph workout with a weighted vest is 34:38, set by Rich Froning Jr. in 2015. For completing the workout without a vest, the record is 28:45, set by Josh Bridges in 2014. Note: These are un-partitioned 🤯 (100 pullups → 200 pushups → 300 squats).
Whether you're scaling it or going Rx'd, a "good time" is one that shows progress for you over time! For elite athletes, knocking it out in under 30-40 minutes is the gold standard. For most gym athletes, a strong target is between 35-60 minutes.
Doing the workout “unpartitioned” requires you to complete all 100 pull-ups before moving on to the push-ups, then all 200 push-ups before moving on to the squats. Prior to my 32:41 on June 18th, 2021, Hunter McIntyre held the record for the fastest known weighted & unpartitioned Murph with a time of 34:13.
If you're a beginner, less than 60 minutes is considered a good finish time. For exercisers who are advanced, you'll want to complete it in less than 45 minutes, and for elite athletes, less than 35 minutes.
The average Murph WOD time for intermediates is 50-58 minutes, so a good time for an athlete with a year or two of training experience would be under 50 minutes. A good Murph workout time for advanced or elite athletes would be anything less than 40 minutes. Most advanced athletes finish in the 40-45-minute range.
As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed.
What types of pull ups are in Murph? Any pull-up variation is acceptable; providing you begin (or pass through) under the bar with straight arms and finish the rep with your chin above the bar. This can be achieved with strict pull-ups, kipping pull-ups or butterfly pull-ups.
The good Murph times by age group 35-39 are: 40:16 for “Advanced” athletes, 35:25 for “Competitor” athletes, and 32:35 for “Elite” athletes. The good Murph times by age group 40-44 are: 43:16 for “Advanced” athletes, 35:31 for “Competitor” athletes, and 34:48 for “Elite” athletes.
The world record time for the Murph workout with a weighted vest is 34:38, set by Rich Froning Jr. in 2015. For completing the workout without a vest, the record is 28:45, set by Josh Bridges in 2014. Note: These are un-partitioned 🤯 (100 pullups → 200 pushups → 300 squats).
Option 1: You do it all as-is. After running one mile, you do 100 pull-ups, then 200 push-ups, followed by 300 squats, and another 1-mile run, with or without the vest. Adding the vest is called the RX version, AKA the most challenging version. Many cannot perform their first Murph this way, and that's ok.
What's the hardest part of Murph? The toughest part of the "CrossFit® Murph Challenge" is the mental and physical endurance it demands. This workout is designed to push you to your absolute limits. The mix of running, pull-ups, push-ups, and squats is no joke—especially when you throw on a weighted vest.
In this blog post, we'll explore what the CrossFit Murph is and what it entails. The workout is typically done for time, and there is a 60-minute time cap. The Murph is a grueling workout that requires a lot of strength, endurance, and mental toughness.
Here you divide the exercises (pull-ups, push-ups, squats) into rounds with fewer repetitions. Thus, the total volume remains the same, but the volume per set is reduced and equalized in time. So if you can do a maximum of 10 push-ups and 5 pull-ups at a time (unexhausted), simply divide the exercises into 20 rounds.
Plus the work is bodyweight exercise which isn't going to be as much as moving barbells full of plates. Due to the duration of Murph it's likely that you aren't going as hard as on shorter WOD's either. Assuming a 200 pound athlete, I'd estimate you're in the 600-700 calorie range if you did Murph in 45 minutes.
Incorporate a mix of running, pull-ups, push-ups, and squats into your workouts, gradually increasing the volume and intensity over time. CrossFit gyms often offer Murph-specific training programs leading up to Memorial Day, when Murph is traditionally performed in honor of Lieutenant Murphy.
'Murph' World Record Holder Hunter McIntyre Shared How He Trains for the CrossFit Workout. McIntyre breaks down his best advice on how to prepare for the infamously tough CrossFit workout.
Beginner: 63-80 minutes. Intermediate: 50-58 minutes. Advanced: 40-50 minutes. Elite: < 40 minutes.
But yes, it was a thing. Perhaps regional, as I'm also from California. If I remember correctly, the difference between a wedgie and a murph, is that a wedgie is intentional, usually provided by some bully, whereas a murph just happened naturally, perhaps from, say, wearing tight pants or roughhousing.
The Murph Workout also helps to improve strength, power and endurance. The combination of running and bodyweight exercises helps to build lean muscle mass, allowing you to become stronger and more powerful. This can help to improve athletic performance in any activity or sport.
The MURPH WOD is a demanding workout consisting of a mile run, 100 pull-ups, 200 push-ups, 300 squats, and finished with another mile run. Sounds difficult right? That is only part of the story. An official MURPH time requires doing the workout while wearing a weight vest of 20lbs (men) or 14lbs (women).
Doing 100 push-ups a day can help build muscle mass, strength, and endurance, especially in your core and upper body. But it can also increase your risk of muscle imbalances, injury, and overtraining. It's important to focus on proper form when practicing push-ups.
The answer depends on several factors, including your body weight, gender, age, and training experience. For a novice lifter, squatting 135 kg (300 lb) is certainly impressive.
There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women. If you can do this many, you're considered an advanced athlete. However, you are still considered an above-average athlete if you can do more than 8 (for men) or more than 3 (for women).